Comparing Nutrients in 5 ounces Blanched Almonds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	29% 836kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	79.7% 1.28g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	49% 63.8g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	5.47% 3.97g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.059% 0.043g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.043g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 2.83g	g per day for Men 19-50 years
Fiber	37% 14g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	54% 30.3g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.016% 0.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.95% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.063% 0.057mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	33.5% 335mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58% 4.65mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.7% 4.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Multicereal Kaiser Roll per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Multicereal Kaiser Roll:

• 5 ounces of Blanched Almonds have 3.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 21 times more Vitamin E than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Multicereal Kaiser Roll:

• 5 ounces of Blanched Almonds have 2.8 times more Calcium, 2.9 times more Copper, 3.4 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 7.5 times more Selenium and 31.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Multicereal Kaiser Roll contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 2.2 times more Energy, 9.7 times more Fat, 5.6 times more Saturated Fat, 6.2 times more Omega 6, 1.7 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 225 times more Omega 3 and 2.4 times more Carbohydrate than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3